Champlain Valley CrossFit – Competition: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Push Press + Push Jerk + Split Jerk: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

2) Close Grip Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform this from the floor and Jerking from the Front Rack, no going to the back.

3) Clean Grip Deadlift: 3 sets of 3 @ 110%>

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit (focus on positioning, if you can’t maintain proper posture on the pull don’t go up in loading). Use straps if you need them/have them.

4) 5 sets for Max Reps:

30 seconds Touch-and-Go Squat Cleans 225/155

90 seconds Rest

Scale to a weight that you can hold onto for all 30 seconds.

5) 4 rounds AQAP:

20 Overhead Squats 95/65

20 Chest-to-bar Pul-ups

20 Alternating Pistols

20 Alternating Dumbbell Snatch 70/50

Rest 5 minutes

Keep track of time to complete each round.

6) D-Ball Bear Hug Carry: 400m @ 150/100

Keep track of time and attempts to complete.

7) Dumbbell Bench Press: 4 sets of 8-10 Reps

Rest 2-3 minutes between sets. Heavy as possible.

8) GHD Sit-ups: 75 for time

Keep track of time and sets to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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